Envy-Worthy Abs

There’s never a reason to give up on trying to tone your midsection. You can get your belly (and arms, thighs, and butt) into shape simply by folding some extra (and dare I say fun?) activities and easy moves into your routine.

When it comes to envy-worthy abs, let’s start with the good news. Believe it or not, we all have six-pack abs already. They’re just waiting to be uncovered. (Technically, they’re “eight packs”—the rectus abdominus muscle has eight divisions, not six.) The key to getting your belly into shape is overall fitness—and overall fitness isn’t as scary as it may seem, trust me. A few fitness tips before we get into ab-specific moves:

• Everything counts—and I mean everything. Try taking the stairs instead of the elevator at work, going for a walk to pick up your lunch vs. having it delivered, or doing lunges during a commercial break while watching Lost because it all adds up. Studies have shown that the effects of exercise are cumulative. If you spend 15 minutes on the treadmill in the morning and then 15 minutes again later that day, the benefits are almost exactly the same as if you had spent 30 minutes all at once. So get in the gym even if you think you don’t have enough time for a “good” workout—because it’s all good!

• Listen to your body and give yourself a break when you need one. Balance is key. If you are sleep deprived, it’s probably better to stay in bed and rest instead of waking up early for a 6 am step class. Allow yourself rest days when you need them because if you push and push and push, you’re going to break down and could get injured, sick, or just plain burned out.

In order to build muscle, you need to allow for a period of rest so that muscles can repair and recover after exertion. You can still walk, take the stairs, and do some push-ups and sit-ups every day, but don’t go heavy at the gym or run 12 miles every day without allowing some recovery time. It will do more harm than good.

• You can’t “cram” fitness. It’s a long-term commitment that must be faced with a “slow and steady wins the race” mentality. Stay committed and reward yourself for all your progress, even the little positive changes here and there. Motivation will keep you going.

• Enjoy it. Although many people think “enjoyable exercise” is an oxymoron, with so many fitness choices, there’s bound to be something you’ll find fun. You’ll be more likely to do something you like than something you don’t, and the more you do, the more results you get. Whether it’s a dance class or dog walking in the park, the important thing is to find something you enjoy that elevates your heart rate and keeps you moving.

• If you’re crunched for time, do full-body exercises instead of single-joint exercises. Given the cho...

Exercising for Bone Health

Diet isn’t the only way to improve bone health; exercise is just as important. Take these tips and try these five easy moves for stronger bones.

Some 25 million Americans suffer from osteoporosis, with women four times more likely than men to be afflicted with bone loss. And while we typically think of osteoporosis as a disease affecting older people, bone loss can start taking its toll long before the plain evidence of stooped posture or easily fractured wrists appears. That’s why it’s so important to work on osteoporosis prevention when you’re young or, if you already have it, to start taking steps to reverse the bone loss you’ve suffered.

“Your bones may look solid and rocklike, but they’re not,” says Mirabai Holland, MFA, creator of Skeletal Fitness by Mirabai Holland. “Your bones are alive. They can bend, twist, and stretch.” And because they’re a living part of your body just like muscle tissue, they can grow and be rebuilt.

“Certain weight-bearing exercises can actually stimulate the remodeling process,” says Holland, who points out that our bones are constantly rebuilding, resulting in what amounts to a brand new skeleton every 10 years. Whether you’re looking to prevent future bone loss or are already dealing with osteoporosis, take these tips to help maintain or rebuild your bone mass:

Exercise is essential to bone health but also make sure you’re consuming adequate amounts of vitamins C and D, as well as calcium.

Weight or resistance training exercises offer the surest way to strengthen bones.

Be aware that most osteopathic fractures occur in the spine, thigh, and hip bones and in the forearm at the wrist, so concentrate on strengthening those areas. Here are some easy exercises to get you started:

Even standing is good for you, requiring you to exercise a number of muscles and bones that you don’t use when sitting.

To strengthen your thigh bones, do a standing leg lift instead of lying on the floor, as this works both the leg you lift and the leg on which you stand.

To strengthen bones in the wrist, take a towel and wring it clockwise and then counterclockwise.

To build back muscles, lie on your back and do reverse curls where you bring your knees to your chest.

There are a lot of enjoyable activities that will help you build bone mass if you engage in them regularly, including walking, dancing, low-impact aerobics, stair climbing, and even gardening, as they all work on the bones of your legs, hips, and back.

Also include exercises that increase your flexibility. While flexibility won’t build bone mass, it will help you prevent falls, as will balance exercises.

If you already have osteoporosis, avoid exercises that stretch your back, such as toe touches and abdominal crunches. Also, protect your hips from injuries by avoiding side leg lifts.

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